Partner workout (You go I go)

3 rds for time:

22 C2B

16 HSPU

10 Heavy WB

REST 2 min

3 rds for time:

22 Pistol squats

16 Box jump over 

10 DL 110/80 kg)

REST 2 min

3 rds for time:

22 m HS Walk / 22 shoulder taps 

16 KB swing (32/24 kg)

10 Ring pull up / 6 rMU/BMU

REST 2 min

3 rds for time:

22 GHD sit ups

16 Ring dips

10 + 10cal echo bike

3 Sets of 9 Back Squat (67-71-75%)

8 x 20s on / 10s off:
1) lying leg lift
2) plate twist

Alternating BTW. Incline Dumbbell Row & Shoulder Press. 5 Round x Every 2:00 ( Total 20:00 )

10 Reps. Incline Dumbbell Rows
7 Shoulder Press. Each Rep. 2 seconds hold on Overhead position.

EMOM 9

1 minute : 8 Dual DB Push Press ( use moderate weight )
2 minute : 0:20 - 0:30 L-Sit Hold on Bar
3 minute : AMRAP Double Unders

Three sets of ten

1RM Hang Power Clean

Welcome 2017, let´s make this year special for our improvements!
Comment below on what your goals are for the year 2017, you can also make time steps for the year:

Remember GOALS are measurable, specific, "plannable" and attainable ;) max 2 - 4...

List of examples:
-BW Squat Snatch
-First Ring MU strict
-Row 1K sub 4min
-Cooper test 2900m
-Kick up to handstand
-Strict Pull-Up
-200kg deadlift
.
.
.

Amrap 7:
10 scorpion
6+6 1-arm ring row with rotation
6+6 1-arm reverse grip DB press
6+6 miniband standing fire hydrants
6+6 bird dog+elbow&knee touches

Ring row with rotation video:

Reverse press video (perform with one arm at a time):

miniband fire hydrants:

bird dog+elbow&knee touches:

Tempaus maastaveto
3sarjaa
-5